Lower Body Strength:

Every 2 minutes for 6 minutes (3 sets):

3 Front Squats, build to heavy

--1 minute rest--

Max Rep Back Squats at heaviest front squat from above

MetCon:

Alternating Every 3 minutes for 18 minutes (3 sets each):

2:30 Max Calorie Row

2:30 As Many Rounds and Reps as Possible: 6 Single DB Bench Press + 6 DB Goblet Squats

*Pace Goal: 30-40 calories per set, 3-4 rounds per set

*pick up where you left off for each AMRAP…start people at different stations if needed

*set the clock for 6 intervals of 2:30 work/0:30 rest

Beginner: 25/15, no weight on squats

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50